To ask about middle age spread

[SpeckledHem]

Since my mid forties I have gained weight which collects around my tummy and hips. I don’t eat any more, or differently compared to any other part of my adult life. Despite being active and following a healthy life style my weight seems to be going up not down and it’s really getting me down. Is this about age rather than calories?

[FortunesFave]

I'm 49 and yes, it is about age. What I've had to do is adjust my portions and stop some of the things I did have which I could get away with a few years ago...for example, I would have a small (mini) can of coke about three or four times a week and I've had to stop that. I have to actually exercise now rather than just being active....so I walk about 4 or 5 miles per day. It's easier for me than most as I work for myself though.

What sort of exercise do you do? I notice that if I have a bad week or two then I almost immediately see weight coming back on.

A friend of mine who looks amazing does weights...she's not all muscly but beautifully defined. Weights are good as they're not high impact and there's things you can do specifically designed for women.

[YeOldeTrout]

your body puts fat stores in different places due to aging, or rather what age you are This is normal.

[Mum0509]

Age. Low carbing can help. Also check vitamin d levels. Deficiency can lead to more fat being stored.

[MissyB1]

Yep age / hormone changes. You basically have to change the way you eat and exercise more. I started intermittent fasting and took up swimming, it has worked.

[blueshoes]

Age. Early 50s. Since 40, I have to reduce portions just to not gain weight. I now do 16-8 when I work from home. Keeps things under control.

[GoodnightGrandma]

Can I jump in and ask how to go low carb ?
I love pasta/bread/naan/garlic bread etc
What can I eat instead ?

[Vinniepolis]

@MissyB1 I’ve just come back from a swim and moaned to my husband that I’m just as fat as ever, despite swimming 3x a week since April. I know I’m fitter - I’ve gone from barely managing 30 laps to 70-80 a session - but nothing seems any more toned than before. I haven’t changed what I eat tho so I’m considering IF or low carb - but it’s nice to hear that swimming works for someone! How many laps/ times a week do you swim?

[SparklingLime]

@GoodnightGrandma

Can I jump in and ask how to go low carb ?
I love pasta/bread/naan/garlic bread etc
What can I eat instead ?

Diet Doctor is really helpful, and lots of it is free:

www.dietdoctor.com/low-carb

[MatildaTheCat]

[quote Vinniepolis]@MissyB1 I’ve just come back from a swim and moaned to my husband that I’m just as fat as ever, despite swimming 3x a week since April. I know I’m fitter - I’ve gone from barely managing 30 laps to 70-80 a session - but nothing seems any more toned than before. I haven’t changed what I eat tho so I’m considering IF or low carb - but it’s nice to hear that swimming works for someone! How many laps/ times a week do you swim?[/quote]
I’ve swum all my life. You’ll realistically only lose weight if you swim a lot, quite fast and don’t eat extra afterwards. It’s very easy to plod when you swim and barely get out of breath which while still of some benefit won’t be burning fat. A decent aquarobics class can be quite good.

I’m in my mid fifties and with a lot of restraint and a lot of not vigorous ( I have health problems) exercise I’m about the same weight as I was in my early 20s (8,5 stone) but my shape has changed a bit. More tummy fat, less bottom, bigger bust. Kind of an exaggeration of my old self.

I doubt anyone else would notice.

[Kite22]

Yes.
Sadly, definitely hard work to stay the same size as you get older.

[over50andfab]

Here’s a couple of resources about weight and changing body shape in menopause. My DC gave me a Fitbit a couple of years ago - quite an eye opener in that on a day I do no exercise it tells me I’ve only expended about 1300-1400 calories so that’s all I should be eating to maintain the same weight. 😕.

www.newsonhealth.co.uk/uploads/2021/07/Changing-body-shape-during-the-menopause-Oct-21-amend.pdf

www.newsonhealth.co.uk/uploads/2021/08/Healthy-Eating-for-the-menopause-P2.pdf

[FortunesFave]

@GoodnightGrandma

Can I jump in and ask how to go low carb ?
I love pasta/bread/naan/garlic bread etc
What can I eat instead ?

Nothing that's comparible lol! I find that eating more protein helps me avoid needing the quick fix that bread gives.

So I eat hardboiled eggs, nuts and avocado if I'm eating between meals. I never eat bread with a meal...I know you don't want to hear this but I've almost cut it out.

What you could do is substitute your potatoes for bread at mealtimes. Or just go cold turkey....I mean...you don't NEED bread...so substituting it is the wrong way to think about it.

[Laserbird16]

I think its age.

Weights to maintain muscle mass as muscle keeps your metabolism higher and a diet with protein to preserve that muscle. Which is actually very hard! At least it is for me at this time of year

[Hoesbeforebroes]

@GoodnightGrandma

Can I jump in and ask how to go low carb ?
I love pasta/bread/naan/garlic bread etc
What can I eat instead ?

Salad, or veg.

Every meal I have is either salad or veg, plus a protein (egg/fish/nuts/tofu/felafel etc). Or a packet of veg soup if I'm too busy to prepare something.

If I'm having something sloppy that would normally go with bread, rice etc, like curry, it'll be served on a bed of spinach leaves, steamed Asian greens or similar.

[chatw0o0]

I have got all ages / everywhere spread. Currently doing the Fast 800 program, which is moderately low carb/sugar for 12 weeks and then there's some other type of plan to change to (haven't got that far yet!).

Am losing weight well but still have wobbly bits, which I suspect will need the gym!

[chatw0o0]

@GoodnightGrandma

Can I jump in and ask how to go low carb ?
I love pasta/bread/naan/garlic bread etc
What can I eat instead ?

It's a pain - basically none of the things you mention would be 'allowed'. ie, imagine having chilli - that's OK, but no rice. Or Bolognese/ratatouille type thing which is fine, but no pasta.

Some people will add 'riced' or spiralised vegetables that pretend to be like rice and spaghetti (personally I don't bother!).

I have eaten many meals with high volumes of beans and vegetables, that really would have been improved with a slice of bread!! But it's working for me and is clearly 10s of times more healthy than I was before, so am sticking with it until I get to one of my targets.

[stayathomer]

I work in a really active job, we were laughing saying if I worked in this job in my 20s I'd have had a supermodel body!! Yes, am 41 and I definitely have to watch what I eat more, as much because of newly found stomach issues. Saying that I cut back on carbs as in i halve them (I am a bread and pasta monster!!) But not to the extent i could because it is true I'd rather have a few pounds on and not be hungry/miserable! Plus weight goes off my face and boobs (which are only a size a) first and I don't need people asking am I okay all the time (I lost a bit of weight a few years ago and it was a regular question). For reference I'm a size 12 (sometimes 14)

[Mercurial123]

I eat a lot less and increased cardio. It's hard work but I maintain my weight. I eat well but still eat complex cards. Gave up wine. It's hard work. Just turned 50 and gone through menopause early due to cancer.

[blobby10]

When I look back on my activity levels now (I'm 52) compared to ten years ago, its a massive difference! Even at work, thanks to increased computerisation, I'm not getting up and down to fetch things from the archives or files as much and things that would have been dealt with in person are now just emailed so I'm not even up and down the stairs as much. I used to gym every morning then after work Monday run/walk whilst kids at Judo, Tuesday was touch rugby, weds was rugby coaching, thursday touch rugby, Friday partying, saturday I went for a 5 mile run with the dogs, then went to watch sons play rugby (so walking around a pitch to keep warm) then sunday was more rugby coaching in the morning then a match in the afternoon! I did that for 6 years! Nowadays I'm usually at the gym 4/5 mornings a week but after work I just get home and stay home. In the summer I cycle at the weekends and sometimes after work but this time of year ? Nahhh. Unfortunately as my activity levels decline, my food intake has stayed the same so I'm fat now. 2022 WILL be the year of the new me when I can change my user name to 'formerlyBlobby'!!

[Elieza]

It’s depressing isn’t it. I used to be able to eat whatever I wanted. Which was a lot of calories. An hour and a half exercise a day.

Now I’m in the house more and wfh I eat at least 400 calories less than I used to and still can’t lose weight even if I walk for 40mins a day.

It’s the bastard menopause for sure.

[MissyB1]

@Vinniepolis
Swimming is only part of the story though, doing 16/8 intermittent fasting, and swimming before I eat anything is what makes a difference I think.
I eat between midday and 8pm and swim at 8am. Exercise on an empty stomach is more effective.

[Kitkat151]

@Kite22

Yes.
Sadly, definitely hard work to stay the same size as you get older.

This
I am still a size 8 to 10 in my 50s but now only eat half of what I used to.....otherwise I would gain weight

[Mischance]

Yup - mine is all round my middle. The rest of me is entirely normal - no fat thighs, arms etc. If I try to lose a bit of weight it goes from round my face and I look like a haggard witch - so I embrace the plump belly - as indeed my OH would have done with great relish had he still been alive.

Getting older is about accepting the loss of many things, and the gain of a belly!

[Northernlass99]

It is age. Loss of estrogen is inevitable and means you put on weight like a man would ie on the tummy rather than the hips. Also muscle loss is a natural part of ageing but this means your BMR (calories you need just to be here) drops.

Solutions? HRT, increasing daily activity (10 thousand steps etc), lift weights, eat less. Yes its a right pain.

[GoodnightGrandma]

Ive done 10,000 steps a day and it makes no difference. It’s actually just 60 mins of walking.